Monday- July 3rd

Weekly Group Warmup

200m Run

PVC Warm-Up

PVC OH Squats x10 (try against the rack)

Butt Kickers

Samson Lunges

Huggers/Skiers x 10

3 Touches

Star Jumps x10 (https://www.youtube.com/watch?v=h6wu4_LOhyU)

Iron Cross x 10 (https://www.youtube.com/watch?v=q5mliNOm8Nc)

Scorpion x 10 (https://www.youtube.com/watch?v=fOaZXOCEfrg)

Saddle Stretch x 1 min. (https://www.youtube.com/watch?v=8hNgKz_6QJU)

Strength/Accessory Work

General Fitness

4 Rounds of:

1- Farmer Carry x 100m

2- KB Goblet Squats x 8-10reps

3- Ring Rows x 8-10reps

rest 30 sec. between sets

Performance

4 sets of

POWER CLEAN x 1.1.1

(rest 10sec. between singles)

-rest 2 min.

WEIGHTED STRICT PULL-UPS x 2-3

-rest 2 min

*WOD

For Max Reps:

2 min. Calorie Row

-rest 2 min.

2 min. Burpee Box-Overs

-rest 2 min.

2 min. KB Swings

-rest 2 min.

2 min. Jumping Lunges

*Cool-down

Foam roll

Stretch and hold for 60 seconds each: hamstrings, quads, glutes

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